exercise.id: 0696 Equipo: body weight

self assisted inverse leg curl (on floor)

exercise.body_part: upper legs exercise.target: hamstrings Grupo: glutes

exercise.synergist:

glutes calves

exercise.instructions.title exercise.instructions.subtitle

Chinese

平躺，双腿伸展，双臂放在身体两侧。弯曲膝盖，将双脚平放在地面上，距离与臀部同宽。将臀部抬离地面，锻炼臀肌和腿筋。慢慢地将双腿向臀部弯曲，保持臀部抬起。在顶部停顿片刻，然后慢慢将双腿伸展回起始位置。将臀部放回地面。重复所需的重复次数。

🇬🇧 English (Fallback)

Lie flat on your back with your legs extended and your arms by your sides. Bend your knees and place your feet flat on the ground, hip-width apart. Lift your hips off the ground, engaging your glutes and hamstrings. Slowly curl your legs towards your glutes, keeping your hips lifted. Pause for a moment at the top, then slowly extend your legs back to the starting position. Lower your hips back down to the ground. Repeat for the desired number of repetitions.

exercise.cta.title

exercise.cta.desc1 self assisted inverse leg curl (on floor) exercise.cta.desc2

exercise.cta.button